Tsam Thuk Tsampa Soup

Discover the nourishing warmth of Tsam Thuk Tsampa Soup, a hearty Tibetan-inspired dish that brings comfort in every spoonful. This wholesome soup features tsampa, a roasted barley flour renowned for its nutty flavor and nutrient-rich profile, thickened to velvety perfection. Bursting with aromatic hints of garlic, ginger, and sautéed onions, it's enriched with vibrant vegetables like carrots, tomatoes, and spinach, creating a delightful harmony of taste and texture. A touch of soy sauce enhances its umami depth, while optional fresh herbs like cilantro or green onion add a final flourish. Quick to prepare in just 30 minutes, this recipe is perfect for an easy weeknight meal, served solo or paired with steamed buns or crusty bread for a satisfying feast. A healthy, plant-centered comfort food loaded with protein and fiber, Tsam Thuk Tsampa Soup is the ideal choice for anyone seeking a nourishing bowl that's as flavorful as it is grounding.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup Tsampa (roasted barley flour)
• 5 cups Water or vegetable broth
• 1 medium, finely chopped Onion
• 3 minced Garlic cloves
• 1 tablespoon, minced Ginger
• 1 large, diced Tomato
• 1 medium, diced Carrot
• 2 cups, chopped Spinach or leafy greens
• 2 tablespoons Soy sauce
• 2 tablespoons Butter or oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons, chopped Optional herbs (cilantro or green onion)

Directions

Step 1

In a medium pot, heat the butter or oil over medium heat.

Step 2

Add the finely chopped onion and sauté for about 2-3 minutes until softened.

Step 3

Stir in the minced garlic and ginger, cooking for an additional 1-2 minutes until fragrant.

Step 4

Add the diced tomato and cook for another 3 minutes until the tomato starts breaking down and becomes soft.

Step 5

Stir in the diced carrot and cook for another 2 minutes.

Step 6

Pour in the water or vegetable broth and bring the mixture to a gentle boil.

Step 7

Lower the heat to a simmer, and whisk in the tsampa (roasted barley flour) slowly to prevent lumps from forming.

Step 8

Continue whisking for about 2-3 minutes until the soup starts to thicken.

Step 9

Add the chopped spinach or leafy greens, soy sauce, salt, and black pepper. Stir well and simmer for 5 more minutes.

Step 10

Taste and adjust seasoning as needed.

Step 11

Garnish with chopped cilantro or green onion if desired, and serve hot with warm bread or steamed buns on the side.

Nutrition Facts

Serving size	705.7 grams (705.7g)

Amount per serving	% Daily Value*
Calories	869

Total Fat 26.70g	34%
Saturated Fat 15.20g	76%
Polyunsaturated Fat 0.20g
Cholesterol 62mg	21%
Sodium 4213mg	183%
Total Carbohydrate 138.20g	50%
Dietary Fiber 27.50g	98%
Total Sugars 25.80g
Protein 23.60g	47%

Vitamin D 0IU	0%
Calcium 252mg	19%
Iron 10mg	53%
Potassium 1949mg	41%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.1%

Protein: 10.6%

Carbs: 62.3%